Cabbage Rolls — Nutrients, Health Benefits, And Shopping Tips

Written by Listonic Team
Last update on March 10, 2025
Nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 100 kcal
Nutrients per: 100 g | Value | % Daily Value* |
---|---|---|
Carbs | 15 g | 5.45% |
Fiber | 2 g | 7.14% |
Sugars | 2 g | 4% |
Glycemic Index | 50 | - |
Protein | 7 g | 14% |
Sodium | 400 mg | 17.39% |
Total Fat | 5 | 6.41% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Key takeaways
Health benefits
- Low in calories, making cabbage rolls a great option for those looking to maintain or lose weight.
- High in fiber, which aids in digestion and helps keep you feeling full longer.
- Rich in vitamins, particularly vitamin K and vitamin C, which are essential for bone health and immune function.
- Supports heart health by containing compounds that may help lower cholesterol levels and reduce the risk of heart disease.
Health risks
- High sodium content which can lead to increased blood pressure and a higher risk of heart disease if consumed in excess.
- Potential for foodborne illness if cabbage rolls are not cooked or stored properly, leading to issues such as food poisoning.
- Allergic reactions in individuals sensitive to certain ingredients commonly used in cabbage rolls, such as gluten or specific spices.
- Digestive issues due to high fiber content, which can cause bloating, gas, or discomfort in some individuals, especially if consumed in large quantities.
How to choose cabbage rolls
When choosing cabbage for your rolls, look for heads that are firm and heavy for their size, indicating freshness and moisture. The outer leaves should be crisp and vibrant, free from any brown spots or wilting.
Avoid cabbage that feels soft or has a strong, unpleasant odor, as these can be signs of spoilage. Opt for smaller to medium-sized heads, as they tend to have a sweeter flavor and more tender leaves, making them easier to roll.
How to store cabbage rolls
To store cabbage rolls effectively, refrigeration is key for maintaining their freshness and flavor. After preparing or cooking your cabbage rolls, allow them to cool to room temperature before placing them in an airtight container. This will help prevent moisture buildup, which can lead to spoilage. Ideally, store them in the refrigerator at a temperature of 32-40°F (0-4°C) and consume them within 3-5 days for the best taste.
If you want to keep your cabbage rolls for a longer period, freezing is an excellent option. Wrap each roll tightly in plastic wrap or aluminum foil, then place them in a freezer-safe container or bag. This method can preserve their quality for up to 3 months. When you're ready to enjoy them, simply thaw in the refrigerator overnight and reheat before serving.
✅ Extra Tip
How long does it last?
Cabbage rolls can last for a considerable amount of time when stored correctly. When refrigerated, cooked cabbage rolls can remain fresh for about 3 to 5 days. If you want to extend their shelf life, freezing is an excellent option; cabbage rolls can last for up to 3 months in the freezer when placed in an airtight container or tightly wrapped in plastic wrap. It's important to cool them completely before freezing to prevent ice crystals from forming, which can affect their texture. Reheating frozen cabbage rolls is easy and allows you to enjoy this delicious dish even after a few months.
What to do with leftovers?
Leftover cabbage rolls can be a delightful treat for future meals. Simply reheat them in the oven or microwave for a quick and satisfying lunch or dinner. For an extra flavor boost, consider adding a splash of tomato sauce or broth while reheating to keep them moist. You can also chop them up and incorporate them into a hearty soup or stir-fry, adding a unique twist to your dish. If you have a surplus, freeze them in airtight containers for up to three months, ensuring you have a convenient meal ready to go. Cabbage rolls can also be transformed into a casserole by layering them with cheese and sauce, then baking until bubbly for a comforting family meal.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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